Ask the Coaches: Higher Maximum HR?

Jul 1, 2002

Q: I recently bought a HRM and I'm trying to determine my max heart rate. I'm 30, and I run a 10k from 32:30 to 33:30 depending on fitness. I tested my max heart rate in my last 10k race and it reached 196, my average was 188. I wasn't all out sprinting at the end. Is it reasonable to assume that my max heart rate is higher than 196? Thanks.

Advertisement - Continue Reading Below

A: Hi,

Yes, definitely assume that your MHR is higher than what you've seen so far. But probably not by much. Running hard at the end of 10k is one of the best ways to max out, especially if the weather caused much dehydration.

Try setting your MHR at 200 until you see a higher number.

To set your THR's, I hope you are using the Karvonen formula of THR = MHR minus resting HR x %of workout effort + resting HR.Keep up the good work.

A Part of Hearst Digital Media
Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.